Tuesday, November 24, 2009

So with Thanksgiving approaching and you all thinking of the wonderful, sugary, gluten filled goodies that you’re going to stuff yourselves with (and don’t get me wrong, I’ll be doing the same thing) lets think about what we’re doing to our bodies and why we’re going to feel the way we’re going to feel after dinner Thursday night. Here’s a condensed version of an article posted on Marks Daily Apple about that ever draining carb crash us Paleo eaters get on those days off.
"What happens to your body when you carb binge?"
By Mark Sisson
“Seriously, it’s not like you’ll suddenly burst into flame and melt in a fiery, torturous death, leaving nothing but a smoldering spot on the carpet (if you have that piece of pie). You’re disciplined. You can more than make up for this later. The worst that can happen is a sugar rush, and you spent half your time at summer camp walking (well, running) around in that state. Those were good times. Oh what the heck, gimme a slice. Yeah, sure, a little ice cream too.
Within a matter of 10 quick forkfuls, you’ve gone from small doses of quality carbs wisely spread throughout the day to possibly 100 or more grams of pure sugar in one sitting. O.K., some guilt is setting in…. But that’s not all that’s happening.
Within a few minutes, your pancreas kicks into overdrive and sends out a flood of insulin to try to sop up all the excess glucose that’s suddenly rushing through your bloodstream. Remember, while glucose is muscle fuel when it’s in the muscles, it’s toxic sludge when it stays in your bloodstream. Your body knows that and does everything it can to get it out of there. Perhaps you’re feeling flushed, a little high, spastic, or nauseous depending on how much you ate, how big you are, what your normal carb load is, and how acutely you tend to “feel” the effects of sugar and other substances. Ironically, if you were insulin resistant, you might not even notice these sensations, but you’re not. You’re a clean-fuel-burning primal specimen.
And it continues. The gush of insulin now creates a see-saw effect. If your glycogen stores have room, some of the sugar goes into muscles. If there’s no more room, the excess goes into fat cells, where it is stored as fat. In reaction to this quasi-emergency that looks like another life-threatening stress, the body steps up its efforts to achieve homeostasis by releasing both epinephrine (adrenaline) and cortisol from your adrenals. Your heart is racing, and you’re starting to feel uncomfortable, maybe even sweating. And we’re still likely within the first hour after you finished off that cake!
A bit more time passes. Burnout settling in yet? That’s called a sugar crash – when all the glucose is gone from the bloodstream and you start to feel sluggish, off-kilter, like the internal circuits are all fried after sparking in a heap of now smoldering wires. Hmm. Maybe that spontaneous combustion image wasn’t so far after all. (This is that time when you just want to lie down and sleep for a good 10 hours.)
But there’s more…. The havoc that sugar rush set off – the swing of glucose and insulin, the cortisol and adrenaline – they’ve sent your immune system into a tailspin. Research has shown that the function of immunity-related phagocytes is impaired for at least five hours after intake of simple sugars. Free radicals have their heyday as well within the first few hours after sugar increases oxidative stress on the body. Your blood even thickens as a response to the stressors.
Wait, you aren’t out of the woods yet. You get home and try to sleep it off, but you toss and turn as your heart continues to beat faster than normal. Hmm. Little surprise there. The old hormonal system is confounding in its interconnectedness. As the sun comes up and you roll out of bed, you think you should be done with this sugar business by now. Maybe. Maybe not. Unfortunately, a hefty dose of sugar can compromise the immune system for more than 24 hours. Groan. The images flash before you. The flu your daughter brought home earlier this week. The miserable cold (that incessant cough!) your boss has. Passing plans or reports around the meeting room. Shaking hands with the new clients who came by yesterday. Your toddler’s insistence on drinking from your cup last night. Suddenly you’re seeing your week in a new (and dimmer) light. Your immune system might have handled it all quite easily before the sugar incidence/insult. That’s one birthday cake that keeps on giving!
As bad as this sounds, it could be worse. If you follow the primal way of eating regularly and the lemon cream was just a detour, you’re a generally healthy person. You’ll experience the effects, and you may feel them more acutely than you did before you chose the low-carb path. (This isn’t a bad thing.) Nonetheless, after the dust settles, the worst thing you can end up with is maybe a cold you wouldn’t have gotten otherwise. Your system will realign itself pretty readily. Within a couple of PB style days you’ll be as good as new.
But if this is a normal day? Sigh. This presents a much bleaker picture. That see-saw of insulin and glucose? The process breaks down in your body until you develop insulin resistance. That rush of adrenaline and cortisol? That hormonal havoc over time fries your adrenal system. Your body is constantly in a state of “fight,” and inflammation becomes a constant state of affairs. Enough sugar over enough time (with the lack of exercise to boot), and you’ve gotten yourself into quite a pickle. (Maybe a pickle would’ve been a better snack choice….)"

Monday, November 23, 2009

Pumpkin Brownies

OK, so I didn't get the pumpkin cheesecake recipe done like I had planned but, thanks to Larry, and, I have something else that's a little festive. I tried the original recipe as written on the primal website, added 1/4 tsp of nutmeg, cinnamon, cloves and ginger, and Toby and the kids liked it fine. I think if you take out 1/2 of the almond butter and add pureed carrots and a little more nutmeg it would have a better texture, you could remove the honey, and maybe add some raisins. Give it a try, play around with it, post your thoughts, trys and so on in the comments sections. (If this comment section isn't up and running post on todays WOD post on the main page.)

INGREDIENTS: (as I made it)
1 C almond butter
1 egg
3/4 C pumpkin
1/2 C melted butter
1 tsp baking soda
1/4 tsp cinnamon, ginger, nutmeg and cloves

Mix all ingredients together until smooth. (It will look like peanut butter), make sure all butter lumps are blended in well.

Pour into a greased 9X9 baking dish and bake at 350 degrees for about 25 minutes or until toothepick comes out clean. Let the dish full cool before trying to remove the brownie.

Friday, November 20, 2009


Thursday, November 19, 2009


We've finally got the nutritional page up and running (thanks to Tobys hard work) and I'm eager to start posting and filling these pages with great recipes, pictures, and articles. Let me know if there's anything you'd like to see here. In the meantime, below you'll find all the recipes that have been put in the newsletters. Coming soon, pics and recipes for pumpkin muffins mmm!!!

Chocolate cocnut snack bars
3/4 C almonds
1 C walnuts
3 Tbs grated coconut
1/2 cocoa (no sugar added)
3/4 C dates

Blend all ingredients in the food processor, Press mixture into tray lined with baking paper to prevent sticking. Cool in fridge for a few hours. Remove from tray and cut into bars.
(I haven't tried this one, anyone made these yet??)

Banana Pudding
3 oz firm tofu
1/3 banana
3 almonds

blend in food processor, and chill for an hour. You can also use strawberries.

Cabbage rolls
1 head cabbage, steamed
1 lbs ground meat
1 onion
1 bell pepper
1-2 tbsp chopped garlic
olive oil
salt and pepper to taste
spagetti sauce

Cut off bottom of the head of cabbage and cut in half. Steam until tender and cool.
Heat oil on med heat cook garlic, onions, and peppers until tender. Add meat and seasonings until cooked. Scoop meat mixture into leaf, roll carefully not to tear. Put sauce in the bottom of a baking dish (enough to cover the bottom) lay stuffed leaves in the dish, add a few spoonfuls of sauce to the top, cover and bake in the oven on 350 degrees until sauce bubbles.

Stuffed peppers
4 bell peppers cleaned and cut into half
2 lbs of meat (ground, or cubed)
2 C mushrooms chopped
1 onion chopped
2 tbsn garlic
salt, pepper, basil and soy sauce for taste

Fry onions, garlic and mushrooms, in oil until tender. add meat and seasonings until brown. Fill pepper halves with meat mix, put in greased baking dish and bake at 350 degrees until peppers are tender.

Carrot spice muffins
1 C shredded carrots
1 C raisins
1 1/2 C almond flour
splash of milk
1/2 tsp cinnamon, nutmeg and baking soda

Mix all ingredients, 1 spoonful in each muffin cup and bake at 350 degrees until golden brown on top.

Baked Cod
1 lb cod filet
1/2 C cooking wine
1/2 yellow onion sliced
1 tbsn lemon juice
1 tbsn dried dill
1 tsp turmeric

lay fish in shallow baking dish. Pour wine, spread onions on the fish and sprinkle with lemon juice, dill, and turmeric. Cover with foil and bake 375 degrees for 20 minutes or until flakey.